Day 111

Today hit with a heavy heart that’ve decided the best thing for me is…split up.

I’m going to split my arm workout permanently, biceps in the morning and triceps in the afternoon.


Twisting bicep curls – standing, 4 warm up sets, 3 working sets same weight 10 reps

Reverse barbell curls, 4 sets same weight 10 reps

Incline dumbbell curl, 3 sets 10-12 reps

Concentration curls, 4 sets 6-8 reps

and wrist curls, 4 sets 12 reps

Biceps took a little over an hour today .. I really enjoyed it as much as you can with a workout.


While I was training kauri went and make pancakes.. Light fluffy pancakes, some cream, blueberries and a decaf coffee ..

After that is was time to go wash up ..

Morning snack

Chia pudding.

And more washing up. At least keto gives you energy to burn .

Lunch will be a protein shake with spinach, almond milk. I’ll also have some of Kauri’s ” world famous” pork belly … and some lettuce ..

We are at 2410 calories so far.

Protein 105, fat 215 and net carbs 15.

So that’s lunch done today.

And yet more washing up.

It’s time for the second part of my workout.


One arm cable push downs, 4 sets 15 reps

Reverse tricep push downs, 3 sets 10 reps

Overhead tricep extensions, 4 sets 15 reps

Diamond push-ups, 3 sets failure

And I finished off with a 25 kg hand gripper, 4 sets 20 reps

That killed another 40 minutes.

We were comparing sizes, my arms flexed are bigger than Kauri’s legs .

Thats my workouts done for the week


Pork belly with broccolini cooked in bacon fat.

Dessert was one panna cotta

I was 58 calories over my 3600.









2 thoughts on “Day 111”

    1. The main reason is to reduce stress on the body . Usually a workout over an hour will add stress and this in turn releases cortisol and reduces testosterone. My bicep workouts are already taking 1 hour 20 and triceps another 40 minutes .. so easier to split them ..

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